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My workout for bulking
#8033143
11/01/20 10:43 PM
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Joined: Sep 2007
Posts: 7,636
Nathan at Fork
OP
THF Trophy Hunter
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OP
THF Trophy Hunter
Joined: Sep 2007
Posts: 7,636 |
Ive started to try and build muscle and bulk for the first time. Up until this point I was focusing on losing weight. I hit 185 (started at 270) and its time to build. Here is the workout I am doing every other day. Let me know if it looks like I need to add anything or adjust anything. I cant do much weight for upper body right now as Ive been dealing with shoulder pain for the last few months in my left shoulder. I took two months off weights doing cardio and legs only and just started back with upper body weights two weeks ago. On workout days I eat at surplus calories and on off days I eat at a slight deficit.
I basically do this exact workout every other day.
-15 minute treadmill warmup at 3.5mph
-Standing curl bar curls 8 reps of 50lbs 10 reps of 50lbs 12 reps of 40 lbs 12 reps of 30 lbs
Leg press 10 reps of 160lbs 10 reps of 150 lbs 10 reps of 145lbs 12 reps of 140 lbs
Tricep rope pull down 8 reps of 100lbs 10 reps of 90 lbs 12 reps of 80lbs
Seated calf raise 10 reps of 90 lbs 12 reps of 90lbs 12 reps of 90 lbs
Seated cable row 8 reps of 100 lbs 10 reps of 90 lbs 12 reps of 80 lbs
Leg extension 8 reps of 185 lbs 10 reps of 175 lbs 12 reps of 165 lbs
Prone leg curl 8 reps of 80lbs 10 reps of 70lbs 12 reps of 60lbs
Bench dumbbell press 8 reps of 70 lbs (35lb dumbbells) 10 reps of 60lbs 12 reps of 60 lbs
Shoulder shrugs 8 reps of 80lbs (40lb dumbbells) 10 reps of 80 lbs 12 reps of 70lbs
Plank workout 7 minutes
cool down stretches
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Re: My workout for bulking
[Re: Nathan at Fork]
#8033270
11/02/20 12:10 AM
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Joined: Dec 2005
Posts: 6,234
Chickenman
Extremely Right Wing
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Extremely Right Wing
Joined: Dec 2005
Posts: 6,234 |
Have you considered training specific muscle groups each day 5 days a week? Less sets overall but more intense.
I've read the cardio on weight lifting days is counter productive. My warm ups are usually coffee and light weights.
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Re: My workout for bulking
[Re: Chickenman]
#8033325
11/02/20 12:57 AM
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Joined: Sep 2007
Posts: 7,636
Nathan at Fork
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THF Trophy Hunter
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OP
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Posts: 7,636 |
Have you considered training specific muscle groups each day 5 days a week? Less sets overall but more intense.
I've read the cardio on weight lifting days is counter productive. My warm ups are usually coffee and light weights. I know splitting leg and upper body days would be best, but i am doing good getting to the gym every other day, and cant find the drive to work out at home. So, for now its total body every other day. As for the cardio, Im 42 and in the last year have hurt my shoulder and elbow lifting weights so Im just trying to get everything well warmed up before lifting anything. Another issue I have is fitting all the calories into the day. I tend to not eat a lot the first half of the day so often find myself at dinner time still needing to stuff in 1800 calories or more and make myself sick doing it. Need to be better about eating early and often. I eat clean food for my calories and not junk food so it takes a good amount of food to hit 2500+ calories.
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Re: My workout for bulking
[Re: Nathan at Fork]
#8033360
11/02/20 01:32 AM
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Joined: Dec 2008
Posts: 1,590
thegrouse
Pro Tracker
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Pro Tracker
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Posts: 1,590 |
Have you looked into a program such as Starting Strength or 5/3/1 that are meant for bulking up? That looks like a lot of accessory work instead of the big muscle groups.
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Re: My workout for bulking
[Re: thegrouse]
#8033379
11/02/20 01:47 AM
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Joined: Sep 2007
Posts: 7,636
Nathan at Fork
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THF Trophy Hunter
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OP
THF Trophy Hunter
Joined: Sep 2007
Posts: 7,636 |
Have you looked into a program such as Starting Strength or 5/3/1 that are meant for bulking up? That looks like a lot of accessory work instead of the big muscle groups. I have not, I will though, thanks for the recommendation.
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Re: My workout for bulking
[Re: Nathan at Fork]
#8034273
11/02/20 06:36 PM
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Joined: Dec 2005
Posts: 6,234
Chickenman
Extremely Right Wing
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Extremely Right Wing
Joined: Dec 2005
Posts: 6,234 |
My wife got me doing starting strength for a while. It was good. I need to work out 5 days a week though vs 3 days a week.
She did starting strength, then isolated muscle groups (regular old weight lifting), and now 5x5. She'll go back to starting strength in 2021 I bet.
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Re: My workout for bulking
[Re: Nathan at Fork]
#8034279
11/02/20 06:39 PM
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Joined: Dec 2008
Posts: 1,590
thegrouse
Pro Tracker
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Pro Tracker
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I started with starting strength, At 44 I was the strongest I had ever been, I changed up and now I am running 5/3/1. I did the 5x5 years ago and did not get the results I did with Starting strength. The rest and eating are a huge part of the starting strength program.
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Re: My workout for bulking
[Re: thegrouse]
#8034591
11/02/20 09:58 PM
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Joined: Nov 2009
Posts: 91,416
bill oxner
THF Celebrity
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THF Celebrity
Joined: Nov 2009
Posts: 91,416 |
I started with starting strength, At 44 I was the strongest I had ever been, I changed up and now I am running 5/3/1. I did the 5x5 years ago and did not get the results I did with Starting strength. The rest and eating are a huge part of the starting strength program. Tenacity.
Quail hunting is like walking into, and out of a beautiful painting all day long. Gene Hill
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Re: My workout for bulking
[Re: Nathan at Fork]
#8034618
11/02/20 10:18 PM
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Joined: Jan 2016
Posts: 618
Texasteach
Tracker
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Tracker
Joined: Jan 2016
Posts: 618 |
Okay, take this for what it is worth, but I have been a bodybuilder for the past 30 years. Let's start with:
1. Your diet: If you are in a bulking cycle, you NEED to be eating on your off days. Switch to five smaller meals a day (you can substitute a protein shake for two of your meals). Eating clean is easier to cut than a "dirty bulk". Lots of protein, rice, potatoes (if you are bulking), and good old fashioned milk.
2. Muscles need rest to grow. When I use to bulk (I am 6"2" and 265-270 lbs winter, then drop to about 250 for the summer) you need to remember that muscles grow with rest. So use the following:
Day 1: Push exercises (Triceps, shoulders, chest). I do 8 sets for each body part broken into two exercises or 9 sets broken into three. Day 2 Pull Exercises (Back, Biceps and add either Hamstrings or Quads). Day 3 Rest Day 4 Push Exercises (Triceps, shoulders, chest) Same thing as Day 1, but vary the exercises. Day 5 Pull Exercises (Back, Biceps, and then whichever leg muscle I didn't work on Day 2) Day 6 Rest Day 7 Rest
To bulk, keep to the compound exercises (Bench, deadlift, shoulder press, and squats/legpress). Arms are easy.
Whoever tells you to work each muscle group each day has never done any serious bodybuilding training. A body is built is this order: Diet, Exercise, Rest.
So, I will end up doing 16 total sets per body part per week.
People tend to over train and then get burned out. If your muscles aren't sore with the above workout, then you aren't training hard enough.
"Accessory Work" is for finishing off a muscle, not building one.
Edited: I just looked at the Starting Strength Program. That is basically what I was telling you above, so if you like organization, that looks like a good one. Remember, you sometimes have to force yourself. Force yourself to remember to eat, (Protein Shake is better than nothing) and force yourself to go to the gym on a schedule. Getting healthy is a lifestyle choice, not a hobby.
Last edited by Texasteach; 11/02/20 10:41 PM.
You did what?
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Re: My workout for bulking
[Re: Texasteach]
#8094938
12/19/20 01:57 AM
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Joined: May 2005
Posts: 2,408
Huntmaster
Veteran Tracker
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Veteran Tracker
Joined: May 2005
Posts: 2,408 |
Starting strength will never get you a pump or muscles.
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Re: My workout for bulking
[Re: Nathan at Fork]
#8095241
12/19/20 01:39 PM
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Joined: Nov 2017
Posts: 19,248
Biscuit
THF Celebrity
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THF Celebrity
Joined: Nov 2017
Posts: 19,248 |
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Re: My workout for bulking
[Re: Nathan at Fork]
#8095248
12/19/20 01:43 PM
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Joined: Jun 2011
Posts: 33,946
Buzzsaw
THF Celebrity
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THF Celebrity
Joined: Jun 2011
Posts: 33,946 |
great job on your weight loss!! i got winded just reading your schedule
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